FRIDAY 131227

Tabata Thruster

Rest 4:00 then,

Tabata Pull-up

Rest 4:00 then,

Maximum Calories on the Aerodine Bike in 1:00

Note: This is an incredible stimulus. The “Tabata Interval” is twenty seconds of work followed by 10 seconds rest repeated a total of 8 times. The goal is to give 110% effort on the opening work round and then strive to maintain the same number of repetitions on all subsequent rounds. Weight on the Thruster for men is 55lb. to 75lb. and women is 35lb. to 55lb. We are NOT using “Fran” weight. A good goal for our Advanced Athletes is 10 to12 Thruster Repetitions with 75lb. and 10 to 12 Pull-up repetitions. The order of march on the Bike’s is the top two scores first, continuing every minute until everyone has participated. Check your Fitness Journal (December 2, 2012) for the data on the last time you completed this workout, then try to beat it today!

Cody is the Pull-up Champion!

_______________

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.” – Vince Lombardi